PROGRAM CLASS 22 APRILE – 26 APRILE

PROGRAM CLASS

QUARTER FINAL WEEK

 

LUNEDI 22/04 W-GW

TABATA 

DB one arm split jerk

1 round dx -sx

JERK FROM THE GROUND START @70%

E2MOM 

6-6-4-4-2-2 (aumento del 5 % ad ogni round)

*prima di ogni set eseguire 10 plyo jump over barbell

WOD

3 rounds for time:

30 alternating single-leg squats 
30 GHD sit-ups (MAD BALL V-UP)
10 muscle-ups

Time cap: 15 minutes

MARTEDI 23/04 S-WM

WOD

For time:

8 wall-ball shots
  4 shuttle runs 
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
 4 shuttle runs
 1 rope climb

MERCOLEDI24/04 P-G

WOD 1

The Other Total

1 clean
1 bench press
1 overhead squat

Time cap: 30 minutes

WOD 2

CINDY

AMRAP 20′

5 pull up

10 push up

15 air squat

 

GIOVEDI 25/04 W-MW

TUTTI SANTI   WE ARE CLOSED

 

VENERDI 26/04 S-GWM

WOD

For time:

30-cal. row
20 burpee box jump-overs
10 snatches 

185 lb, 24-in (60-cm) box

Time cap: 7 minutes

 

SABATO 27/04 P-MG